9 simple and effective exercises to correct cervical hump

Thanks to the hours spent staring at our computer screens, our posture suffers and our cervical spine pays the price. Awkward and incorrect postures can often lead to something known as cervical hump. Also known as widow’s hump, this is a condition characterized by a prominent hump at the base of the neck. While technology may be to blame, there are plenty of neck exercises you can do to get rid of that hump. Following these simple and effective hump neck exercises will help you strengthen your neck muscles, improve your posture, and regain a smooth, beautiful neck.

What is a hump on the neck?

A hump of the neck, also known as a widow’s hump or kyphosis, is a forward curvature of the upper spine that causes a noticeable hump at the back of the head. Several causes, including poor posture, weak core muscles, and age-related abnormalities of the spine, often cause this. Poor posture, especially when sitting or standing for long periods of time, can put too much strain on the neck and upper back muscles, causing the muscles to weaken and the head to lean forward. According to a study published in the Journal of Medicine and Life, this can gradually throw the spine out of balance, causing it to curve forward.

Exercises for cervical hump: Does exercise help?

Yes, exercise can be very helpful in correcting the hump in the neck, also known as technology neck, according to a study published in the Journal of Medicine and Life. These cervical hump exercises specifically target the neck, upper back and shoulder muscles. Strengthening these muscles helps improve posture and counteract the forward head posture that contributes to a hump in the neck. In addition, stretching exercises increase flexibility in the neck and upper back, reducing stiffness and tension that can worsen the appearance of a hump in the neck. A strong core provides better overall spinal support, indirectly improving neck alignment and reducing strain.

Exercises for hump on the neck: how to fix it?

Here are some simple and effective neck hump exercises that you can incorporate into your fitness routine, as suggested by fitness expert Mahesh Ganekar.

1. Chin-up

• Stand or sit tall with relaxed shoulders.
• Pull your chin towards your chest, as if creating a double chin.
• Hold for 5 seconds, then return to the starting position.
• Repeat 10-15 times.

2. Push-ups of the scapula

• Sit or stand tall with relaxed shoulders.
• Squeeze your shoulder blades together as if trying to pinch them.
• Hold for 5 seconds, then release.
• Repeat 10-15 times.

3. Turns of the neck

• Sit or stand tall with relaxed shoulders.
• Gently turn your head to the right, then to the left.
• Repeat 10 times in each direction.

4. Bends of the neck

• Sit or stand tall with relaxed shoulders.
• Gently tilt your head to the right, bringing your ear to your shoulder.
• Hold for 5 seconds, then return to the starting position.
• Repeat on the left side.
• Do 10 repetitions on each side.

5. Wall slides

• Stand with your back against a wall, heels about 6 inches apart.
• Slide your back up the wall until your head, shoulders and glutes touch the wall.
• Hold this position for 30 seconds to 1 minute.
• Repeat 5-10 times.

6. Foam back massage

• Lie on your back with a foam roller placed under your upper back.
• Gently roll the roller back and forth, focusing on tight or sensitive areas.
• Continue for 5-10 minutes.

7. Pec stretch

• Stand in the doorway with your arms extended at shoulder height, palms facing forward.
• Step forward with one foot, leaning into the doorway to feel the stretch in your chest.
• Hold for 30 seconds, then switch sides.
• Repeat 2-3 times on each side.

8. Stretching of the upper back

• Sit or stand tall with relaxed shoulders.
• Interlace your fingers behind your back and lift your arms up, gently arching your back.
• Hold for 30 seconds, then release.
• Repeat 2-3 times.

9. Expanding the chest

• Lie face down on a bed or table with your chest hanging over the edge.
• Relax your arms at your sides.
• Gently let your chest hang toward the floor.
• Hold for 30 seconds, then return to the starting position.
• Repeat 2-3 times.

Note: Remember to consult a health care professional before starting hump neck exercises, especially if you have any underlying medical conditions.

Possible risks of neck exercises

Although exercises are generally safe when done correctly, exercises for cervical hump can have some potential risks:

• Muscle soreness is common after starting or increasing the intensity of any new exercise. This usually subsides within a few days.
• Certain exercises may temporarily make your symptoms worse if you have neck, shoulder, or back problems.
• Improper form or overexertion can lead to muscle strains, sprains, or other injuries.

If you experience any troubling side effects, such as severe pain, numbness, or weakness, stop exercising and always consult a healthcare professional.

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